* A reminder that this coming Monday the 27th, Memorial Day we will be running only 1 class at 9 AM.

WOD:

1) “Cindy” – 20 minute AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

or

“Mary” – 20 minute AMRAP:

5 Handstand Push-ups

10 Alternating Pistol Squats

15 Pull-ups

You should only be doing “Mary” if you can do it as prescribed, if you can’t do it as prescribed it is likely that your movements on “Cindy” still need to be developed further.

Extra Work:

2) Hip Extension: 3 x 30

Rest 90 seconds between sets.

3) Box Jumps: 3 x 20

Rebounded, work as high as possible. Rest 90 seconds.

4) Hip Thrusts: 3 x 15

Rest 90 seconds between sets. Heavy as possible.

For results post Rounds and Reps completed and any scaling used for Met-con. If you did Extra Work post reps, weights, etc.

Post Results/Thoughts To Comments

This goes for any workout, regardless of whether or not you are in a competition, because you are always “competing” against yourself.